Reunited and it feels so good!!!  Back in the gym after 2 days of being sick as a dog.

Decided to take the morning off and save my energy for work.  Work suxed, they sent me to a meeting on the other side of town, where I sat at the back of the room for THREE HOURS listening to drivel, and hacking up a lung.  And wondering why everyone in the room wasn’t pissing their pants, I was like the only one that took a bathroom break!  I must also be the only one who drinks 6L of water a day

Did I mention the commute there and back took another 2+ hours in total?!  And a snowstorm started up in the afternoon?!

It had all the makings of a totally exhausting day, I was SO TEMPTED to come home, lay down and pass out.  But I thought… “what do I really want for myself??”  So I ate a bit of food at home, took a dump, and headed to the frikkin gym!

Chest Supported T-Bar Row (elbows mid-height, 45 sec rest)

1 plate x 15
2 plates x 12
3 plates x 10
3 plates x 10
3 plates x 10

Bent Over 1 Arm DB Row (supporting knee under hip, 45-60 sec rest)

100 x 8/8
100 x 8/8
100 x 8/8
100 x 8/8

notes:  this is as high as the DBs go, so time to do some landmine rows or some chit!  I was lookin borderline buff in the mirror doin these, I must say

Underhand Grip Pulldowns (hands inside shoulder height, 45 sec rest)

180 x 12
180 x 12
180 x 12
180 x 12

notes:  these felt real good!  def time to go up

Widegrip Machine Row (elbows stay high, 45 sec rest)

225 x 8
210 x 10
195 x 12
180 x 15

notes:  went up in weight on this, and it felt solid!  strength was holding up for me

Straight Arm Pulldowns (45 sec rest)

80 x 12
90 x 12
100 x 12
110 x 9
110 x 8

notes:  wanted to keep going until I hit my sweet spot, then did 1 more set

Superset Side Hyperextensions and Hyperextensions (30 sec rest)

15/15, 15
15/15, 15
15/15, 15

notes:  for the first set of hyperextensions I did the “serpentine” trick from QBM to make sure I engaged my low back.  It worked, I was feeling a pump by the end!!!

I was going to do cardio, but by now it was 8 pm, and I wanted to wind down for the night and my back was THROBBING.

SO!  First day back in the gym!  Awww yeaaahhhhh

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